According to the U.S. Department of Health and Human Services, you can improve and maintain your health by performing two forms of exercise weekly: aerobic activity and muscle-strengthening.

There are three varieties for mixing these types of exercise, so you can choose which best fits into your lifestyle.

Adults need at least:

• 150 minutes of moderate-intensity aerobic activity (i.e., brisk walking) on two or more days a week and 75 minutes of vigorous-intensity aerobic activity (i.e., jogging or running) on two or more days a week.
• 150 minutes of muscle-strengthening activities on two or more days a week and 75 minutes of vigorous-intensity aerobic activity (i.e., jogging or running) on two or more days a week. These strengthening exercises should work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms).
• An equal mix of moderate- and vigorous-intensity aerobic activity and muscle-strengthening activities on two or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms).

All of this exercise may seem intimidating at first, but you can get the same results by splitting up time into 10-minute increments (at minimum). By going for a 10-minute walk, three times a day, five days a week, you will still get a total of 150 minutes of moderate-intensity activity.

Exercise can be beneficial not only for outward, physical appearance but for internal health. By exercising regularly, you can reduce your risk for many chronic diseases.

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